Woodbury Baseball
Throwing Program
:00 - :10 – Explain expectations and throwing progression (make sure everyone knows “4 seam” grip)
:10 - :15 – One Knee (glove side knee up) Throwing Progressions – Part 1
§ 10ft away
§ Start with flip drill so partners will flip the ball underhand to their partner focusing on firm wrist and bending only at the elbow.
§ Focus on spin of the baseball with 4 seam grip
:15 - :20 – One Knee (glove side knee up) Throwing Progressions –Part 2
§ 20ft away
§ Partners are both on one knee with lead toe pointing at partner and glove side leg at a 45° angle behind throwers body.
§ Focus on 4-seam grip and throwing down and across lead leg. Chest should finish over lead knee at 45° angle.
:20 - :25 – Straddle Throw
§ 25-40ft away (depending on age)
§ Players will face each other with toes pointed straight ahead and chest facing partner. With ball in glove and hand on ball, thrower will make a figure 8 with his hands twice then circle into throwing motion, break his hands, and throw. We’re linking upper body and lower body together.
:25 - :35 – Shuffle Throw
§ 50-90ft away (depending on age)
§ Shoulders in line with partner, take 2 shuffles, separate and throw. Follow through is important. Encourage players to “chase’ their throw.
:35 -:50– Long Toss
§ 90ft – As far back as reasonable
§ Encourage good lower half energy (using legs to throw) including crow hop and follow through. Looking for the ball to remain on a line as long as possible. Start with small arc for first 10 throws then throw remainder below 10 ft. ceiling.
Woodbury Baseball
Defensive Dailys
Defensive Rotation (3 Defensive stations rotating at 20 min each) – Last 60 Minutes
20 Minutes - Outfield
§ Daily’s – 10 Minutes
ü Partner rolls the other partner a ground ball, which gets fielded and thrown back. Done 10 times and then other partner rolls
ü Partner throws other partner a fly ball, which gets caught and thrown back. Done 10 times and then other partner throws
ü The throw on both of the drills is important. Make a good throw just like you’re throwing to a cutoff man
§ “Over the shoulder” drill – 10 Minutes
ü Players start 5 yards away from you and facing you. You point over one shoulder and they drop step and run. You throw the ball and have them track it down.
20 Minutes – Infield
Standing 10 to 15 feet away, partner will bounce ground balls 1-2 feet directly in front of fielders glove. Higher level focus – encourage fielders to match the angle of baseball coming in with glove. Short 6in. movement to pick baseball before it becomes an in-between hop.
· 15-20 short hops (middle)
· 15-20 short hops (glove side)
§ 15-20 short hops (back hand) *both hips open and closed*
--If time allows--
§ Double plays throws (drop step, knee drop, set feet-isolated hands)
§ Ball drops – NO GLOVE (middle – lead w/ right foot)
§ Ball drops - NO GLOVE (backhand)
20 Minutes – Base Running
Base running should be done in groups of 10-15 kids with 3-4 bases per station. The phrase we use is “go slow to go fast.” Make sure they understand the basic progression before advancing to progression 2 or 3.
§ Progression 1 – Becoming a sprinter to 1B “Respect 90”
ü Once we make contact, we become a sprinter. Focus on posture and running in a straight line.
ü Once we’re 4-5 steps out of the box we peak to our left to find the baseball. If its in the infield we’re focusing on front center of the base. After making contact with the base with a forward lean “break the tape” and turning our head to our right to find an overthrow, we “break down” by widening our stance and lowering our hips and staying directly on the foul line. Do not fade into foul territory.
§ Progression 2 @ 1B – straight reads off pitcher
ü 10-15 reps with players working on consistent lead (R, L, shuffle, shuffle) and being explosive off pitchers first move. Our foot must beat pitcher’s foot down.